Boot camp exercises offer a quick and effective way to get your body into condition while burning fat and working out from home. A properly developed boot camp workout will incorporate elements of strength, conditioning, and endurance while keeping the pace fast for cardio conditioning. You can get a Free Boot Camp Workout here or continue reading to learn more about them. Boot camp workouts enable you to have just about the most well rounded workout routines possible. Simply by working out from home you are able to achieve immediate fat loss as well as muscular conditioning without actually touching weight equipment or traveling to the gym.

Here is a exercise routine to obtain a fast total body work out carrying out a circuit with bodyweight exercises. Most boot camp workout programs are based on bodyweight exercises because of the ability to do them anywhere without equipment. The body must utilize a lot of stabilizers to go through the range of motion which will not only firm up more muscles but will also burn off more energy giving a great fat loss effect. Fat burning work outs do not have to be monotonous cardio sessions. Bootcamp workout routines tend to be more interesting through challenging one’s body and also your mind by making oneself push harder.

Boot Camp Exercise #1 – The Pull Up

The pull-up is really a phenomenal part of a bootcamp workout program especially if you are actually working out to go to the military. The Marine Corps will have you pulling oneself up a bar every day to strengthen your biceps and upper back. This is a functional strength exercise that is necessary to give you strength for climbing up ropes and pulling your body over tough terrain. If you workout from your home and you don’t have a pull up bar to pull yourself up on get an Iron Gym pullup bar.

The deluxe model supports several grips and it fits perfect into a doorway. Place it up in the door during your exercise routine and take it down right after. I recommend doing pullups at least two or three times each week in order to strengthen the upper body. You will feel this bodyweight exercise working your upper back muscles, your biceps, rear deltoids, and even your abs will get sore from the stabilization of pulling your self up.

Boot Camp Exercise #2 – Push Ups and all Variations

Everybody knows the push-up. It’s part of every boot camp workout program and is what will help develop your chest, shoulders, triceps, and once again your stomach muscles will be a stabilizer with this motion. Keep your body in a straight line while executing the push-up and hands slightly wider than shoulder width apart. Lower your body down gradually and push-up explosively to enhance power and strength development. If you cannot do that many push-ups do as many as you can and switch to a kneeling push-up.

There are a variety of grips and widths you can use for pushups while you get more advanced. A closer hand grip will work your triceps more intensely to build up your arms. Then when you can do regular push-ups relatively easily begin adding a bigger challenge with feet elevated push-ups. Put your feet up on a chair or bench and while continuing to keep your body aligned do them slow and controlled.

Boot Camp Exercise #3 – Y Squat

Now it is time to add lower bodyweight exercises to this circuit. The Y squat will provide you with an opportunity to work your glutes, hams, and quads while once more your core will be working as a stabilizer. Stand along with your feet shoulder width apart and your arms up in the air forming a really wide Y. Now sit back into a deep squatting position mindful to not lean ahead. If you lean too far forwards you’ll start to feel the weight on your toes and balls of the feet. Shift your weight back to your heels and push from your glutes when coming back to the starting position.

Boot Camp Exercise #4 – Planks

The plank is a superb exercise that not only works the abdominals but the entire core from the hips to the lower back and obliques. I remember back in martial arts training when I was a teen my instructor called this exercise “The Iron Bridge” and we would hold for as long as possible.

You’ll start this exercise by lying face-down on the floor or a mat with your elbows positioned beneath your chest. Then you’ll prop yourself up onto your elbows and forearms while keeping on your toes. Always keep a flat back and don’t let your hips sag down. Hold this for 30 seconds if you can but if you are new to this exercise you might have to begin with a few reps of 10 seconds which will most likely be all it takes to really feel your muscles working and possibly have some soreness the very next day.

Start Your Boot Camp Workout at Home

These 4 exercises can actually be grouped together as a circuit executing one right after another resting about 15 to 30 seconds between exercises depending on your degree of cardio fitness. Go through the entire circuit 3 to 5 times or time yourself and see how many times you can go through it in 12 to 15 minutes. This is just one example of how to use boot camp exercises to setup your own Boot Camp Workout at home. For more boot camp exercise plans visit my site which includes more information and programs on boot camp exercises as well as a free boot camp workout.